Saturday, July 20, 2013

When the number on your scale won't budge By Glenn Hutchinson

When the number on your scale won’t budge
By Glenn Hutchinson

Unfortunately, the fat loss game is more frustrating than most care to admit. The scale quickly becomes a dreaded enemy—a constant bearer of bad news.

If the number on your scale won't budge, then read on for some reasons why:

Possibility #1: You're not eating enough calories
This only happens in cases of severe calorie restriction, so don't take it as a license to eat whatever you'd like. When you're trying to drop a few pounds by eating next to nothing, it actually counteracts your efforts.
There are a base number of calories that you should be eating in order to maintain your proper bodily functions, including fat loss, so check with your health coach to make sure that you're eating enough.

Possibility #2: You're eating too many carbs
Processed carbs will promote fat storage quicker than you can say the alphabet. Blood sugar and insulin levels always respond the same to processed carbs.

You're fooling yourself, but not your scale, if you think processed carbs should be included in your fat loss diet.

Possibility #3: You're doing too much cardio  
If you're doing hours of steady-state cardio, it's going to end up working against your fat loss efforts. All that cardio promotes the release of stress hormones in your body, which counteracts your ability to lose fat.
See a trainer about designing your ideal exercise routine for maximum fat loss. I'll let you know how much cardio should be included in your routine.

Possibility #4: You're not getting enough sleep
You may not see the connection between your sleep patterns and the number on your scale, but it's there. Sleep patterns have an impact on your hormone levels, and hormones are a huge factor when it comes to losing fat.

Be sure to get a full eight hours of sleep each night to boost your fitness results.

Possibility #5: Your snacks have no protein
Small, whole foods snacks throughout the day can help maintain your metabolism and encourage fat loss, but it all depends on what you're snacking on. Fruit-only snacks quickly break down to sugar, which causes insulin to be released and potential fat storage to occur, much like when you eat processed carbs. Sure, the fruit will make less of an impact than a candy bar. However, you should be snacking smarter.

Only eat snacks that contain the correct portion of protein to carbs, with some healthy fat. This will help to stabilize your blood sugar levels while also keeping hunger at bay longer.

Possibility #6: You eat diet foods
I get it. You have a fat loss goal so it's tempting to fall into the trap of purchasing foods that claim to help dieters. The problem lies in the fact that these “diet” products have been highly processed and contain potentially harmful chemicals and artificial sweeteners that will confuse your hormones and promote fat storage.

The best diet strategy, when working towards a fitness goal, is to stick with real, fresh, whole foods. Steer clear of anything fake or processed.
Don't wait another week, another day, or even another hour to take action.

Glenn Hutchinson runs On the Go Health and Wellness Coaching for Busy People in Raymond. To reach him, email

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